Health & Wellness

These are the Top 5 Sleep Mistakes You are actually Guilty of (and What To Do About Them!)

These are the Top 5 Sleep Mistakes You are actually Guilty of (and What To Do About Them!)

It’s World Sleep Day today (March 19), Kapamilyas! You read that right, we do have a special day to celebrate the importance of slumber in achieving optimal quality of life and improve our overall health.

Now before you go ahead and sleep on us (just kidding!), what better way to mark this day than by allowing us to enlighten you on the most common sleep mistakes that you make and what you can do to correct them. Read on to know more.

1. MIDNIGHT SNACKING ON SUGARY SNACKS AND DRINKS

Nibbling on a chocolate bar before hitting the sheets won’t do us any harm, right? Wrong! Chocolate is often associated with an energy or mood boost and contains caffeine, a stimulant that can cause insomnia. The same goes for any food that contains a lot of sugar such as candies and ice cream.

WHAT TO DO INSTEAD:

Instead of indulging your sweet tooth cravings before bedtime, you may opt to snack on nuts like almonds, walnuts, pistachios, and cashews instead. You can also eat tart cherries or bananas if you like something fruity, or give yourself a glass of warm milk before dozing off. These foods are rich in melatonin, a hormone that plays a fundamental role in getting quality sleep.

2. CATCHING UP ON SLEEP DURING THE WEEKENDS

How many times have you said to yourself “Magpuyat na lang ako today tapos babawi na lang ng tulog sa weekend.” If you think that you can take back your accumulated lost hours of sleep… Oops! You’re thinking it all wrong. According to dreams.co.uk, most people usually need at least two to three good night’s sleep to get their body back to normal after a serious sleep deprivation.

WHAT TO DO INSTEAD:

According to sleepfoundtion.org, adults ranging from 18 to 64 years old need at least seven to nine hours of sleep per night to maintain good health. We get it, sometimes, sleep must be sacrificed in order to accomplish all those piled-up workloads, house chores, and hobbies. But despite everything, sleep shouldn’t be pushed down to the least of your priorities. Start by managing your 24 hours in a day so that work or other things don’t trade off with sleep.

3. HITTING THE SNOOZE BUTTON TOO OFTEN

“Just five more minutes” is a common phrase that we think of as soon as that alarm goes off every morning. And then the five becomes ten. Ten becomes 15. Fifteen becomes thirty. What you don’t know is that the first time your alarm rings, any extra sleep you get after is actually of low quality already, which causes not only disrupted healthy sleep patterns, but also drowsiness throughout the day. Yikes!

WHAT TO DO INSTEAD:

Consistency is key, so practice setting up your alarm for the same time every day. Regularity will turn into habit, and soon after, you’ll be surprised you won’t even need that alarm anymore!

4. DRINKING ALCOHOL BEFORE GOING TO SLEEP

You might be thinking, “Wait, what? But alcohol makes me sleep faster!” Yes, you’re right! But what you don’t know is that while alcohol indeed makes you snooze quicker, it actually is an artificial way of getting sleep and that it reduces the REM sleep (the stage of sleep during when we dream), resulting in constant tossing and turning and poor quality of slumber.

WHAT TO DO INSTEAD:

You can opt for healthier alternatives (with the same sedative effect) such as herbal teas like chamomile and lavender tea.

5. WATCHING iFLIX, NETFLIX, iWANT TFC OR YOUTUBE VIDEOS BEFORE BED

Oh, the most common one we’re guilty about! If you think that pampering yourself with a one-hour episode of your favorite series would help you sleep like a log, you’re a little mistaken! Smartphones, laptops, televisions, and other gadgets that emit blue light send our body’s internal clock into haywire, resulting in our brains misleading this blue light as the sun. This in turn signals the body to stay awake by suppressing our body’s natural release of melatonin.

WHAT TO DO INSTEAD:

This habit is really hard to break, especially now that three primetime shows of ABS-CBN namely the long-running fan favorite FPJ’s Ang Probinsyano, and two new dramas Huwag Kang Mangamba and Init Sa Magdamag will be available on iFlix. ("FPJ's Ang Probinsyano" and "Huwag Kang Mangamba" will be available to stream on WeTV and iFlix in the Philippines, starting March 20. Meanwhile, “Init sa Magdamag,”will follow on April 17.) However, this doesn’t mean you will completely deprive yourself of a much-needed chill session after a long, tiring day at work. If possible, watch your favorite series at least an hour before your shut-eye, have a tech curfew, and turn off all your gadgets hours before going to sleep.

Help your friends, colleagues, and family members get a good sleep today (and hopefully every day) by sharing this information with them. Have a restful World Sleep Day, Kapamilyas!

SOURCES:

https://brooklynbedding.com/blogs/main/sleep-tips-snooze-button-bad-for-sleep-health

https://www.dreams.co.uk/sleep-matters-club/7-sleeping-mistakes-infographic/

https://www.healthline.com/nutrition/teas-that-help-you-sleep#The-bottom-line

https://www.nbcnews.com/better/health/8-sleep-mistakes-you-can-fix-tonight-ncna802966

https://www.sleep.org/alcohols-effect-on-sleep/

https://www.sleepfoundation.org/melatonin

https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep

https://www.sleephealthfoundation.org.au/sleep-mistakes.html

Latest

Popular

Trending

The Writer

View All

Recommended from Other ABS-CBN Websites